What nuts are best for your health, and when and how you should have them

For many of us, mornings begin with a handful of soaked almonds, known for their abundant health benefits. While almonds are indeed packed with vitamins and nutrients, here’s the thing: they might not be suitable for everyone. For instance, people with kidney ailments may need to limit their intake because of their high phosphorus and oxalate content.
As much as we love packing in nutrients, the one-size-fits-all approach to nutrition needs to stop. Even something as wholesome as nuts and dried fruits requires a bit of discretion; not everyone can have everything, and certainly not at all times.
While dry fruits and nuts are packed with nutrients, healthy fats, and antioxidants, they aren’t universally beneficial for everyone. There are a few considerations to keep in mind.
Deepali Sharma, a clinical nutritionist at the CK Birla Hospital in Delhi, explains, “Most dry fruits are rich in vitamins, minerals, and antioxidants. They support heart health, improve digestion, and boost immunity. However, moderation is key, as some can be high in natural sugars and calories.”

Most nuts and dry fruits support heart health, improve digestion, and boost immunity. (Photo: Unsplash)

Dr Addu Kiranmayi, senior clinical nutritionist at Rainbow Children’s Hospital, Hyderabad, adds, “Salty and sugary nut mixes are best avoided, as the added elements can quickly turn an otherwise healthy snack into a diet detriment.”
Studies have suggested that ‘three or four’ nuts a day help lower cholesterol and inflammation, and it’s a superfood and that people should consume in one way or another, but what is the right way to do it?
In Ayurveda, soaking nuts like almonds, walnuts, and cashews overnight is highly recommended. This process helps to reduce their pitta (heat) and makes them easier to digest by activating enzymes that improve nutrient absorption. Soaking also helps in removing phytic acid, which can inhibit the absorption of minerals like calcium and magnesium.

In Ayurveda, soaking nuts like almonds, walnuts, and cashews overnight is highly recommended. (Photo: Unsplash)

“Soaking nuts overnight is the best way to consume them because it helps to get rid of phytates and tannins which inhibit nutrient absorption and disrupt the digestive process. If not possible to soak, one should dry roast to improve their digestibility. It is not recommended to deep-fry your nuts and eat them,” says Dr Kiranmayi.
When it comes to nuts, a common question that dieticians are often asked is: “Will I gain weight if I eat them?”
Since nuts are high in calories and fats, people on a weight-loss journey often feel sceptical about adding them to their diet.
Mumbai-based consultant clinical dietician, Pooja Shah Bhave, clarifies, “People on a weight-loss journey should include nuts, oil seeds, and dry fruits as an integral part of their daily diet. Yes, a handful of nuts may contribute around 100 kcal, so it’s important to adjust your calorie intake by reducing 100 kcal from other sources, especially carbohydrates. After all, a calorie deficit is the key to weight loss.”
Despite concerns about weight gain, there are good reasons to include nuts in your diet.
According to dietician Deepali Sharma, “Nuts are high in healthy fats, protein, and fibre, which promote satiety. This makes them an excellent addition to a weight-loss diet.”
Can people with digestive issues consume nuts?
Another common question is whether nuts are suitable for people with acid reflux or other digestive issues.

People with conditions like irritable bowel syndrome (IBS) may struggle to tolerate excessive nut consumption. (Photo: Unsplash)

Rinki Kumari, chief dietician at Fortis Hospital, Bengaluru, says, “Certain nuts, like almonds and pistachios, can actually benefit digestive health. However, individuals with severe gastric issues might need to avoid high-fibre or high-fat nuts.”
Pooja Shah Bhave adds, “People with conditions like irritable bowel syndrome (IBS) may struggle to tolerate excessive nut consumption due to their high fermentable fibre content, which can disrupt digestion and cause loose motion.”
She also mentions, “In individuals who have issues digesting fats, like those with gallstones, consuming too many nuts or oil seeds can lead to sticky, loose stools as the body excretes excess fats. It’s essential to note that tolerance varies from person to person, so consulting a dietician or monitoring symptoms is important to decide what to consume and in what quantities.”
When is the best time to eat nuts?
The ideal portion size?
Just because something is labelled ‘healthy’ doesn’t mean you should go overboard. When it comes to flavoured nuts, moderation is key. Be sure to check the ingredients list before you start munching.